Getting Nutrition Information When Eating Out

Know before you go — to eat out. More and more restaurants are making calorie counts and other nutrition information available to consumers, so you will have an easier time ordering meals that fall within your diet plan.

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When you eat at home, you can figure out the calories, fat, sodium, and other nutrition information about your food by looking at the boxes and cans of ingredients and doing the math. But when you're eating at a restaurant, figuring out whether various menu items will fit into your diet isn't always easy.

Some restaurants help you learn more about their foods by posting nutrition information in their establishments and online. Some lawmakers are working to improve diners' access to nutrition information when they're seated at a restaurant. For example, in 2008, the New York City Board of Health required restaurant chains in the city with 15 or more outlets nationwide to post calorie information on their menus and menu boards.

In Washington state, the King County Board of Health passed legislation requiring restaurant chains with at least 15 locations to provide diners with nutrition information about their food, including calories, saturated fat, and sodium, on menu boards, signs, and pamphlets. Other cities across the country have been exploring similar requirements. In addition, federal legislation called the Menu Education and Label Act introduced in the summer of 2009 is intended to require chain restaurants with at least 20 locations to provide diners across the country with nutrition information.

Restaurant Nutrition Information: An Eye Opener

Access to nutrition information might startle restaurant patrons looking for foods that fit well into their diet. For example, a Dunkin' Donuts “everything bagel” contains 360 calories — 100 calories more than a jelly-filled donut. McDonald's “premium Southwest salad with crispy chicken” contains more calories (430) and sodium than a quarter-pounder (410).

"For those looking to manage their weight, I think it's very helpful to have that information in front of you," says Marisa Moore, a registered dietitian in Atlanta and a spokesperson for the American Dietetic Association. Not only does the nutrition information help restaurant goers tailor their choices to better fit their diet, it may help them cut back on calories at meals later in the day to account for their choices, Moore says.

Whether you're eating in a restaurant that offers nutrition information or not, a few simple tips can help ensure that you make the best diet choices.

Plan ahead. "I always say the best defense is to have a good offense. Have a meal in mind and you won't have to ponder over the menu — you're already ready with your choice," says Moore. If you enjoyed, say, a salmon entrée with vegetables and a salad before, and the portions were sensible, perhaps that might be a good idea the next time you visit the same restaurant.

Look at the big picture. "Let's say you're in New York or somewhere where calories are on the menu. Keep in mind that's just the calorie level; it doesn't really account for the amount of sodium or fat that you might get in the menu item," Moore says. Order accordingly, using all your nutrition smarts to make the best choices.

Scan your plate. "It's difficult for most people to guesstimate the number of calories in a typical restaurant portion. My recommendation is to consider the plate method," Moore says. If you're in a restaurant that doesn't provide nutrition information, limit the amount of protein and starch you eat — each portion should be equal to just a quarter of the plate; vegetables can take up the equivalent of half the plate. Just keep in mind that fried vegetables or those doused with butter or sauces probably are going to be high in calories.

Eating out at a restaurant is permissible when you’re on a diet as long as you plan ahead. And when in doubt about what to order, it’s hard to go wrong by asking for grilled chicken or fish and freshly steamed veggies.

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